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Pangasius Fillet Calories
Mild, low-fat white fish fillet
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pangasius Fillet (120 g) has 106 calories. That works out to 88 calories per 100 g. It contains 0 g of carbs, 18.6 g of protein, 2.8 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pangasius Fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
106
KCAL / 120G
Carbs
0g
· 0% DV
Protein
18.6g
· 37% DV
Fat
2.8g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 75% · Fat 25%
Pangasius Fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18.6 g | 37% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Pangasius Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 106 kcal |
| 1 piece (extra small) | 60 g | 53 kcal |
| 1 piece (small) | 80 g | 70 kcal |
| 100 g | 100 g | 88 kcal |
| 1 serving (medium) | 150 g | 132 kcal |
| 1 piece (large) | 180 g | 158 kcal |
| 1 serving (large) | 200 g | 176 kcal |
| 2 piece (double) | 240 g | 211 kcal |
Calculated from 88 calories per 100 g.
Frequently Asked Questions About Pangasius Fillet
What is Pangasius Fillet?
Pangasius Fillet is a boneless portion of pangasius, a mild-tasting freshwater fish commonly farmed in Southeast Asia. It is usually sold frozen and plain; a basic fillet is simply cut and portioned, while breading or marinating adds further ingredients.
Does Pangasius Fillet taste fishy?
No, Pangasius Fillet has a mild, fairly neutral flavor and soft texture. It takes well to marinades and sauces, which makes it an easy option for people who prefer less strongly flavored fish.
How do you cook Pangasius Fillet?
Pangasius Fillet can be pan-fried, baked, steamed, or grilled in a fish basket. Pat it dry after thawing and cook just until opaque and flaky; its delicate flesh can break apart or turn dry if overcooked.
Is Pangasius Fillet healthy to eat?
Yes, Pangasius Fillet is a lean source of protein, but it is not as rich in omega-3 fats as oily fish such as salmon or sardines. Including different kinds of seafood gives you a broader mix of nutrients.
Is Pangasius Fillet safe to eat?
Yes, Pangasius Fillet is generally safe when bought from a reliable seller, kept cold, and cooked thoroughly. Avoid packages that have thawed and refrozen or fish with a sour or ammonia-like odor; raw or undercooked fish can carry foodborne pathogens.
Is Pangasius Fillet the same as basa or swai?
Basa and swai are closely related types of pangasius, and the names are sometimes used loosely in shops for similar farmed white fish. The exact species can vary by market, so the product name alone may not identify which pangasius species is in the package.
Is Pangasius Fillet farmed or wild-caught?
Pangasius Fillet sold internationally is usually farm-raised, often in Vietnam. Farming makes it widely available year-round, but production methods vary, so country and certification details can help distinguish products.
Does Pangasius Fillet have bones?
Pangasius Fillet is usually sold boneless, but a small pin bone can occasionally remain. Feel along the flesh before cooking, and check carefully before serving it to a child.
How should you thaw Pangasius Fillet?
Thaw Pangasius Fillet in the refrigerator, ideally in a covered dish to catch drips. If you need it sooner, keep it sealed and thaw it in cold water, then cook it promptly; do not leave fish thawing on the counter.
Can you refreeze Pangasius Fillet after thawing?
Do not refreeze Pangasius Fillet raw after it has thawed. You can freeze it after cooking and cooling it promptly; if it thawed in the refrigerator and remained cold, cooking it before refreezing is the safer practical choice.
Pangasius Fillet Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
B3
2.52mg · 16% DV
B5
0.72mg · 14% DV
B6
0.16mg · 9% DV
Minerals
Phosphorus
216mg · 31% DV
Selenium
14µg · 25% DV
Iodine
36µg · 24% DV
Potassium ⭐
336mg · 10% DV
Sodium
54mg · 2% DV
Pangasius Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pangasius Fillet
To burn the 106 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Pangasius Fillet?
Pangasius fillet is the boneless white flesh of pangasius, a freshwater fish widely farmed in Southeast Asia, particularly Vietnam. Its mild flavour and soft, flaky texture make it an approachable choice when you want fish without a pronounced seafood taste.
It is commonly sold frozen and works well pan-fried, baked, or coated for a crisp finish; in Vietnam and elsewhere, it may also be added to soups and curries. Pair it with lemon, herbs, rice, or vegetables. Pangasius fillet is a lean source of protein, with 15.5 g per 100 g. For a lighter meal, bake or steam it rather than deep-frying.
How Nutritious Is Pangasius Fillet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Pangasius Fillet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Pangasius Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pangasius Fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pangasius Fillet Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.